EAT SMART ...

Protein is a major nutrient that has much more important functions to perform than carbohydrates do?.

A major nutrient in our diet protein provides energy just as carbohydrates and fats do. However, protein has much more important functional contribution for the body, such as for growth, for regulation of metabolic activities and to provide immunity. Protein is also a major component of the body. Due to the above reasons, it should not be used as a source of energy. Fats and carbohydrates can be used for energy, and this is called "protein sparing" function of fats and carbohydrates. This means, 'Leave the proteins alone to do their job properly!'

Our body is made up of many different proteins found mainly as tissue proteins and plasma proteins. It is the primary structural material for each and every cell in the body. Second only to water, which is about 60 percent, Protein is about 15 to 20 percent of the body weight. It is found as lean mass of the muscles, as the dry part of the tissues, as bulk of the internal organs, brain, nerves, skin, hair, nails and also as a vital part of regulatory substances such as, enzymes, hormones and blood plasma, in other words, it is in all parts of our body.

As it is found in each and every cell, it is constantly at work, repairing, restructuring, functioning and also helping in the defence mechanisms of our body.Additionally, protein helps in the body's energy system, water balance, metabolism and defence against infections and illnesses.

Diet

You have no doubt, understood how important it is to include proper quality and quantity of proteins in your diet.With regard to quality, foods containing proteins are classified as complete and incomplete proteins.

This depends on the building blocks of protein, called amino acids.Proteins in different foods have differing amino acid combinations.

Certain amino acids are called essential amino acids as these are not produced in the body. Hence they are essential to be in the diet. You can even say that they are mandatory!When foods contain all or most of the essential amino acids, they are called complete or first class proteins.

These are generally from animal sources, like egg, milk, meats, fish, etc.

When foods contain only few essential amino acids, these are called incomplete or second class proteins.

These are generally from vegetable sources, like cereals, pulses, nuts and seeds, etc. Among these, soya protein scores high in quantity and quality.

However, vegetable proteins, in proper combinations, with matching amino acids can be converted to equal animal protein in quality and metabolic efficiency. This is the main reason why a balanced diet should have a combination of all food groups. The chances of all essential nutrients being included can then be assured.

Having given you a short lesson in nutrition, let me provide a practical knowledge of foods in relation to their protein content. The Table below includes some common foods and a few prepared dishes. Yet, you must remember that the preparations will vary from homes to hotels and even with individual cooks. So, do take these approximate values with a big pinch of salt!